CrossFit – Sun, Feb 12

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

25’ Knees to Chest

25’ Heel to Butt

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

25’ Carioca (Down and Back)

100m Run

Into…

1 ROUND

100m Run

8 KB Deadlift (Warm-Up Weight)

8 Russian KB Swing

8 BB Strict Press

20 Crunches

Into…

1 ROUND

200m Run

10 Russian KB Swing (Workout Weight)

10 BB Push Press

10 Sit-Ups

Strength – All

Metcon (Weight)

3 SETS*

3 Push Press

+

3 Push Jerks

-Rest As Needed b/t Sets-

*Start Light and build each set to heavier than workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

FOR TIME

800m Run

30 Shoulder to Overhead (95/65)

40 Russian KB Swings (70/53)

100 Sit-Ups

40 Russian KB Swings

30 Shoulder to Overhead

800m Run

(Score is Time)

KG BB: (42.5/30)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

FOR TIME

800m Run

30 Shoulder to Overhead (65/45)

40 Russian KB Swings (53/35)

100 Sit-Ups

40 Russian KB Swings

30 Shoulder to Overhead

800m Run

(Score is Time)

KG BB: (30/20)

KG KB: (24/16)

Optional Cool Down

FOR RECOVERY (No Measure)

2 SETS*

1:00/1:00 Lat Foam Roll

:30/:30 Pec Stretch w/Head Turn

1:00 Bench Thoracic Stretch

*Refer to Video for Demonstration.

(No Measure)

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